Egg white omelette vs grilled chicken breast: calories and protein compared
Short answer: for fat loss pick grilled chicken breast; for muscle gain grilled chicken breast does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Egg white omelette | Grilled chicken breast |
|---|---|---|
| Serving | 3 egg whites | 150 g cooked |
| Calories | 85 kcal | 225 kcal |
| Protein | 11 g | 35 g |
| Carbs | 2 g | 0 g |
| Fat | 3 g | 10 g |
| Protein per 100 kcal | 13.1 g | 15.3 g |
| Calories from fat | 32% | 38% |
What the numbers say
- Grilled chicken breast has 140 kcal more a serving than egg white omelette. One serving of grilled chicken breast has the calories of about 2.6 servings of egg white omelette.
- Grilled chicken breast has more protein: 35 g vs 11 g.
- For protein per calorie, grilled chicken breast wins with 15.3 g per 100 kcal.
- They suit different diets: egg white omelette is eggetarian and grilled chicken breast is non-veg.
Which to pick
- Losing fat: Grilled chicken breast, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Grilled chicken breast, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.